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Saturday, Jan 28, 2023

Teams of 3

2 Rounds (1st=3 mins each 2nd=2mins each

3 mins per movement

Rope climbs (2 at a time)

2-person Deadlifts (300/245)

Row cal(2 at a time)

Floor Bench Press on 2 Thugs(2 bars-125/75)

Med Ball Sit up w/ 6' throw!!!

HAVE FUN WHILE WORKING HARD!!!



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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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